The only difference between vegetarian and non-non-vegetarian food highly depends on the protein options. All animal proteins such as red meat, fish, poultry and seafood. Meanwhile, the plant-based proteins such as nuts, beans, soy products, seeds and etc. There are several differences between animal and plant proteins, for example:

First, as compared to plant-based proteins, animal protein has a higher protein quality and contains all 20 essential amino acids. However, plant-based proteins not only refer to soy products, but also soy milk, tofu and etc., which are familiar to us. Other plant proteins lack of 1-2 essential amino acids. However, this is not a big problem. We can easily meet our 20 amino acids by creatively combine with whole grains, vegetables and fruits in all meals. Of course, if you are lacto-ovo vegetarian, you can definitely take in egg and dairy products to obtain all essential amino acids.

Next, the iron difference between animal and plant-based proteins. The animal proteins contain [heme iron], which relatively contains higher iron content and easier to be absorbed. However, the plant-based proteins contain [non-heme iron], but with lower content and absorption rate. For lacto-ovo vegetarians, this is not an issue as both egg and dairy products contain sufficient iron.

Meanwhile, for vegans, especially among women has to pay attention on their blood iron level. Always check if your iron is sufficient to determine if you need additional iron supplements. You may also consult your own doctor for better monitoring.

Thirdly, animal proteins naturally contain cholesterol, while plant-based proteins do not. So, if you have concern on high cholesterol level, you may consume more plant-based proteins and add on with a regular exercise routine, it will be helpful to better regulate your cholesterol level.

2. What is the healthy portion be like?

Healthy portion can be easily achieved by 1/4 plate of carbohydrates, 1/4 plate of proteins, 1/4 plate of fruits and 1/4 plate vegetables for every meal. This is also the cornerstone to promote healthy eating in countries like the United States, Singapore and Malaysia.

3. How to practice vegetarianism healthily?

Choose natural foods over processed foods!

Why? For example, French fries are made from potato. The processes and temperatures applied during the production might have destroyed the original nutritional package and value. (By comparing the nutritional value of both 100 grams). For another example, let’s compare eating an orange to drinking a glass of orange juice. We can’t take in more than an orange every time we eat, and the calorie is about 60. The latter needs 3-5 oranges to produce, so guess what’s the calorie embedded? I’m sure you know how to do the simple math. In addition, juicing usually cause fibre lost when pulps are being filtered by the juicing machine. So, you get the juice, but not the fibre!

Next in line is the cooking method. If you realise, vegetarian food in Singapore and Malaysia are usually overloaded with mock-meat and deep fried items. That says, somehow, we have not learnt to appreciate the nature’s goodness from our mother earth. And, do you know that most mock-meat items are made from starchy ingredients, not protein? So, if you are one of their fans, you might have inadequate protein intake in your daily diet!

Deep fried items are the favourite food for the local vegetarians. However, the saturated fat content is very high, even exceeding the recommendation level. High saturated fat intake may indirectly increase our cholesterol level!

You can easily enjoy the natural taste of food with lesser oil cooking methods.

Finally, it is seasoning! Do you usually add salt and sugar into your meals? Let me tell you, I don't usually add salt and sugar to my cooking. Why? Because natural food comes with their own flavours.

If you mix it well with other ingredients, and be mindful when it comes to taste, you will enjoy the flavour of natural foods.

We can use corn, red dates, carrot and tomato to add natural sweetness. If you are aiming for a flavourful soup, non-vegetarians can use ribs or meat to enhance the taste, and forgo salt, as animal products contain sodium naturally.

If you want a word from me as a Nutritionist, it’s not necessary to be a vegetarian to be healthier, it’s lifestyle that matters. Vegetarianism is a choice, depending on religion, environmental or healthy eating concern you can definitely choose to be vegetarian.

However, vegetarianism does not equivalent to healthy eating. It depends on what you eat, the portion size, how you eat and whether you exercise after eating.

Vegetarianism is a choice, so then practising a healthy vegetarianism.